Tag Archives: Recovery

Checking In 7/27/2021

I went for a lunch run yesterday and my left hamstring started hurting, more than random aches and pains or lingering soreness. The pain while not that bad did not subside and I shut down the run after 0.3 of a mile.

It was the same hamstring I hurt two years ago on the treadmill, though I’m not totally sure if it’s the same spot or related to the same injury.

It certainly isn’t anywhere near as bad as that injury, in which I felt a pop and the pain was immediate. I can also walk fine, and in fact I can even jump with no pain. It’s only when I attempt to run do I feel it at all. It’s a dull but slight ache and when I do feel it it’s high, near the buttock.

As I did when I got hurt two years ago, I tested multiple cross training machines at the gym to see what I could do without pain, and it turns out I could use everything I tried with no problem: The rowing machine, the elliptical, the spin bike. (I also strength trained, though that was all upper body and core work.)

I still feel hamstring pain this morning, though a bit less so than yesterday, and it’s my hope a few easy days will resolve the issue. In my experience, total days off don’t help as much as continuing to train however I can, as the bloodflow is important to spurring recovery, not to mention being able to maintain aerobic and whatever neuromuscular fitness I can.

I won’t run today, and if feeling better I will attempt light jogging tomorrow (a brief test at home this morning found I could do that pain free, but I’ll give running a rest instead of chancing it today).

Today, I’m going to give the elliptical 45-60 minutes, and that’s going to be a workout as I found my 20 minutes on it yesterday a bit of a challenge. But again, I felt no pain on the elliptical, so that’s going to be the trainer of choice for now. And maybe sustained training with the different whole-body motion will provide some sort of breakthrough once I’ve returned to normal.

If it lingers or doesn’t fully improve before Thursday, I may consider cancelling this weekend’s road trip since the goal of that trip was to run.

My hope is that this isn’t a cumulative stress reaction, that I just unduly tweaked something while out running at lunch, or perhaps aggravated something tweaked during Saturday’s long workout… an isolated incident.

Rest and recovery has not been an issue. As mentioned yesterday, I’m sleeping much better lately, and recent nutrition has been more consistent and supportive. I slept well last night.

As usual, I am not taking any NSAIDs or drugs to deal with any pain as it won’t help with recovery, and feeling any pain is important feedback.

I also have over 14 weeks until Indy, so it’s not like if I must take a break for a week that it would derail anything. But, if I can cross train through this to stay aerobically fit and progress, then I will do that however much I reasonably can.

Hopefully, in a few days of work and rest, this is all a moot point.

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Antioxidants: Helpful or Not?

Antioxidants are a fundamental mixed bag. On the one hand, their ability to heal the body and combat inflammation helps the body recover quickly from exercise, not to mention help protect your everyday function and immune system.

On the other hand, researchers have in recent years discovered that this antioxidant influx also blunts the body’s adaption and supercompensation to training, that while you heal more quickly and completely you also interfere with the body’s ‘learning process’ in fighting the inflammation markers and growing to adapt to the stressor of your intense training.

Basically, because antioxidants are an external healer, your body is less likely to learn to adapt to the stress for future workouts.

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Checking in 6/24/2021

Yesterday’s scheduled rest day, while necessary, did highlight a personal fitness issue I had forgotten about.

I mentioned having recent sleep issues, and turns out last night I had the opposite issue from before, awaking before 3am even though I felt like I wanted to sleep a couple more hours. My body decided it was time to wake up.

This impact this morning’s hill repeat workout, as I felt creaky and sluggish warming up out to the spot. And while I could have pulled a Kenyan Runner and just cancelled the workout I decided it’d be better to at least do some of it. I knocked out 5 of the 12 scheduled 30-second repeats before I felt like that was enough and headed back to the ranch.

So what’s the fitness issue? One of my prior tendencies is that if I don’t put in much of a moderate or greater exercise effort on a given day, I tend not to sleep well that night.

I also made a point to stop using the spin bike, which means I’m not cross training on my rest days, aside from any walking.

So I think last night I could have used a better expenditure of energy, one I would have had if I had rode the bike or done some similar cross training yesterday. Because I didn’t, my body felt too “revved” to drift off and stay asleep. I did get to sleep around 10-11pm, much later than I’m used to, and then as mentioned I woke up before 3am.

Would I have slept better if I had cross trained that morning or evening? Perhaps. I realize I can’t be sure. But by not doing so, I think I set up another night of poor sleep. I had taken it easy thinking I needed the extra rest, but taking it easy yesterday might have held back my ability to get that rest.

(By the way, food intake couldn’t have been the issue, as I ate about 3000 calories yesterday and a sizable dinner. I also didn’t take in any caffeine beyond my usual 12oz morning coffee.)

I want the rest days to be easy, but it may be possible to do some very easy 45 minute cross training on something other than the spin bike, which as I mentioned I need to stop using for now. The ARC Trainer is a little too intense, and the elliptical may have the same issue. The rowing machine is very difficult to use for more than 20 minutes, and would not suit my needs. And, being a nominal rest day, I want to avoid strength training.

Plus, of course, I could just go ahead and jog provided the effort is easy enough. Before, I had avoided it because running at that point was still strenuous enough to not be a rest/recovery-day sort of activity. Having built up volume and comfort with easy running, I may be at the point now where it’s no big deal.

I’ll have to think about my options before tomorrow’s scheduled rest day.

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Experimenting With My Supplement Intake (early 2021 edition)

In recent months I switched up my supplement intake as a long term experiment.

  • I will first note one item hasn’t changed: I’m still taking my usual Cal/Mag/D3 supplement each day with K2.
  • After reading up on issues with Vitamin K2 MK-7 being made with soy and that nutrient’s detrimental effects on male hormones… I decided to try an MK-4 K2 supplement instead for a while.
  • After reading up on concerns about the common rancidity of oils used in Omega 3 pill supplements, I decided to stop taking Omega 3 entirely for a while, relying on diet for Omega 3 oils. I stepped up my consumption of wild sardines, which it turns out are a substantial Omega 3 source and a relatively close competitor in that regard with wild salmon.
  • I swapped out my one a day multivitamin for Hammer Nutrition’s Premium Insurance Caps, but instead of taking the full multi-pill dose I’ve taken 1-2 a day and counted on an improved whole food diet to provide needed nutrients.
  • I cannot mention the use of Hammer supplements without referencing the 2008 situation where several athletes claimed to tie back their positive doping tests to Hammer’s Endurolytes (a product I don’t use, BTW). The suit quietly petered out and was likely settled, and was also the only instance of Hammer being accused of containing banned substances. Some have also fundamentally questioned the accusations, alleging Hammer was not the source and possibly just a legal scapegoat for unrelated indiscretions. And all that was 13 years ago, with no reported instances since. Basically, I’m not worried.

All that said, I also during these recent months took a few other Hammer supplements:

  • The Tissue Rejuvenator, a more bioavailable and comprehensive form of the traditional glucosamine and condroitin, the supplement that help maintain joints, tendons and cartilage. Rejuvenator seeks to promote better recovery in your tissues, and while typically advised for injuries you can generally take it as a preventative.
  • The Race Caps Supreme, a mix of CoQ10 and vitamin E plus other vitamins to help your heart and improve running performance. I took it generally in the early going for a couple weeks, but now only take one occasionally and before tougher workouts.
  • The Mito Caps, a vitamin mix designed to promote recovery and building of your body’s aerobic powerhouses, the mitochondria. These have to be refrigerated, so it’s harder for me to remember to use them because they’re off the counter and out of sight. But like the Race Caps I take one occasionally and before tougher workouts, but also after many workouts.
  • In all these cases the recommended full dosage is several pills, but I typically only take one pill at a time, given I only want these to supplement my natural effort and recovery rather than drive it as others generally use it.
  • I did maintain some supply of my one a day, Omega 3 caps, and my old MK7 for occasional control doses, in case these switches ended up being bad decisions that deprived me.

For what it’s worth, my training has made reasonable progress, but given its challenges plus life stresses, and what training progress I expected to make from training recovery and improved nutrition, it’s hard to tell how much the supplements have or haven’t benefitted me. I realize a lot of this is likely confounding, but I’m trusting my observations in moving ahead.

These weren’t cheap purchases, so I did want to make a firm decision on whether or not I’d continue using them regularly. Here’s what I’ve concluded after 3+ months of regular use.

  • I probably will switch back to my old one-a-day multivitamin before the Premium Caps are exhausted, though I’ll take the multi separately in the morning rather than at night with my other supplements. I suspect that previously taking the one a day at night unduly spiked hormone production that was keeping me awake, not to mention being at rest may have caused more of it to get excreted unused than if I take it in the morning and move throughout my day. My occasional doses during this time have all been in the morning, and I’ve noticed fewer issues with better energy overall.
  • After not touching the stuff for a while beforehand… I have noticed no ill effects when dosing Omega 3, and if the rancidity concern was legit I think I would have noticed after doing so. So I think I will go back to dosing Omega 3, at least if I know I haven’t eaten sardines/salmon, or I think I’m sore enough during training to need the extra anti-inflammatory boost.
  • I noticed a somewhat quicker recovery day-over-day from my longer/harder workouts when dosing with the Race Caps and Mito Caps. So I may keep a supply of those on hand for the time being. I don’t want to lean on them for all key workouts, so I’ll probably go in-and-out with using one or both of them over time to note any differences in results.
  • I have decided that the issues with taking MK7 are worth the benefits, and will go back. The MK4 was a bit cumbersome to take (there are few varieties available, and you have to dissolve it under your tongue), and further research has confirmed my original belief that it’s not as bioavailable as MK7.
  • I do get sore more often… but realize I’m also training more and harder than I have in the last previous couple years. So I can’t necessarily say the new supplements didn’t help me, nor necessarily say that removing the Omega 3’s hurt me. I will continue to monitor this as I make adjustments and resume taking Omega 3 regularly.

Ultimately, it would be great if my diet was clean and robust enough that taking supplements beyond an occasional pill here or there wasn’t necessary. Until I get there, I’ll continue to work on what supplements I take and where.

I also wouldn’t go out of my way to recommend any or all of these supplements. Your diet remains most important, and any supplements most take should be broad and bioavailable, like multivitamins and regular vitamin supplements. I’m taking these with specific improvements and goals in mind, and as I’ve implied the results were largely inconclusive and slight.

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Developing the Trickling Marathon Training Plan

Without getting too deep into my methodology… every few days I schedule one or more days off from training, whether I’m just base training or actively training for a goal race (as I’m doing right now). On these days the only exercise I do is walk and use the spin bike. Otherwise, I avoid exercise and definitely avoid training.

In the past I trained with few to no days off, and in fact leading up to Chicago in 2018 I ran 70 straight days… with no ill effects in either case. My only knockout injuries have occurred randomly during down periods in training.

But, never minding the first digit in my age is now a 4, I recognize the balance between training enough (and hard enough) to generate fitness adaptions… and taking enough time away from training to allow those adaptions to manifest through recovery and supercompensation.

What I’m doing with the Indy training plan is something that for now I’ll call a Trickling 18 Week Plan. At some point I’ll diagram this all out in detail but in general I’ll describe it:

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A Long Workout With Less Stress Than A Long Run

I didn’t schedule a long run for this weekend, planning rest days on Saturday and Monday.

I did originally plan an easy workout for Sunday, but after having to cut short Thursday’s speed workout (five 2 minute repeats) due to fatigue from poor sleep, I decided to re-attempt the workout Sunday in place of the easy workout.

I also had a 3 mile walk booked for a Garmin weekend badge on Saturday, but had other plans come along and couldn’t do it before the weather got hot. Still wanting to badge-chase, I decided Saturday that I’d do the long walk on Sunday morning right after finishing the speed workout.

The repeats went just fine (that whole speed workout only took about half an hour), and once done with the timed cooldown I began the walk by heading back to base (I was only 1/4 mile away), getting a protein drink, and continuing the walk with the drink as I did some exploring: With some neighborhood construction done, I wanted to check out the mileage on a couple of new potential running routes.

After exploring the first loop while re-fueling, I returned to the ranch, recycled the bottle plus had more water, the continued the walk farther out to examine the 2nd new loop. (While not the main topic of this post, both routes are promising)

I returned after about 6 kilometers (3.72 miles), 80 minutes, of total walking (… and a brief running segment, as part of the 2nd route was in direct sun and I felt like getting out of it as soon as possible), to end the walk and the full workout session around 7am.

Between the speed workout and the extended walk, I was outside Sunday for close to 2 hours. Only about 35-40 minutes of that time I spent running, and the early repeats were the only truly challenging part. Most of that time I walked at fairly low intensity and that last 80 minutes was basically an extended cooldown.


This was in a strange way a long-run level workout, even though it clearly was not a long run. I spent 2 hours of my feet, though only covered about 7 total miles. My body had to operate aerobically (however mild in effort) for close to 2 hours, and while the intensity was not that of a 2 hour run, it still had to absorb the stress of two hours of total effort.

This is akin to the notion that your time to bonking in a marathon isn’t necessarily a function of your distance traveled, but your time spent at a given level of effort. Most runners can go about 2 hours at the typical 80-85% max effort most run the marathon before their natural glycogen stores tap out. How far they travel before this happens is a function of their fitness, the conditions, and all sorts of other variables, but most without fuel can give about 2 hours on their own.

That’s not why I did this, however. I just wanted to get a planned long walk in after a shorter, easier workout, before the Vegas sun got too hot. That I got this benefit was a welcome, inadvertent side effect that I only discovered in hindsight.

Still, this approach can be a fine hedge if you need a bit of a break on a long run day, or you want to maintain fitness and development on a down week.

It’s similar to Jeff Galloway’s Run Walk method, though Galloway would still expect you to run most of a given distance, while here you would just do a shorter, do-able workout and then chase it with a much longer, slower walk.

You could also take a page from IronFit‘s cross training plans, and swap the walk with low intensity cross training… though the idea of what I discovered is more about spending all your time on your feet and better neuromuscularly working your lower body.

I just wanted to share what I found after Sunday’s extended session. This is not necessarily something I’d make the key component of a training plan. It’s just an option for certain situations where you might want to dial back the intensity on a non-crucial long run day, or on a stepback or lighter weekend.

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Why Does Pachev’s Always on The Run Routine work?

I’ve talked before about Sasha Pachev, the prolific patriarch of the prolific Pachev running family in Utah. To this day, I still consider his simple advice among the most effective for marathon training. Much like Hal Higdon, Pachev preaches volume first through a consistent diet of easy running, before progressing to a simple but consistent variety of speed and tempo workouts.

One of Pachev’s preached staples is what he calls his Always On The Run Routine. Basically, after training in the morning, every few hours he will take a break and go jog a mile. Pachev, to paraphrase, says this is to get the body moving, that we as humans were not designed to sit all day and that a short run every few hours is more natural, plus adds running volume and practice.

Keep in mind Pachev at his peak trained 80-100 miles a week, and was capable of running a sub-2:30 marathon. He was an elite-caliber runner and even in his older age probably still is. Even with such a high volume it didn’t take him more 10-12 hours a week to train. So, sure, Pachev’s scheduled short jogs between workouts were probably not too taxing after 10-20 mile workouts in the morning.

That said, though I’m nowhere near the prolific runner Pachev is, I have also taken inter-workout jogs during breaks to generally positive effect. I used to occasionally do them towards the end of my time in Chicago.

And now, I’ve been doing these short jogs during the workday, around the neighborhood during 15 minute breaks and after eating lunch. I had previously walked outside during breaks, but along with wanting to do more than walk I also didn’t like being out in the Vegas sun as long as it took to take these “short walks”. I could finish a jog 5 minutes faster on breaks, and well before the end of my lunch break, without being in the sun long enough to cause distress. Though sun exposure is good for your body, the decreased time in the hot sun was better for my skin.

I’m now running about 3-4 miles during the workday, in addition to training during the morning and weekends (as the heat rises and wanting to get better sleep, I’ve ditched postwork evening runs for now). I have effectively, though somewhat inadvertently, adopted Pachev’s Always On The Run Routine.

And, despite my current weekly mileage rocketing upward from all these little runs, I don’t feel any significant signs of burnout, no issues other than a bit of random soreness here or there, or occasional fatigue accumulation (as you would after a few days of multiple runs).

Plus, my running has shown more substantial week over week improvement than it was during earlier conventional training. I simply took one day off this weekend, and my running improved dramatically once I returned on Monday. Bear in mind that I’m not coming off a break in training: I’ve been running and endurance training for a while.

So obviously this had me considering what about this routine contributes to run development. I did land on a few ideas.

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